02Feb
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of two, with one partner working at a time, partners alternate rounds to complete AMRAP 30min of:
5 Push-ups
10 KBS (R+70/53, Rx 53/44)
15 Squats
250m Run
*Record total rounds you and your partner completed
01Feb
HomeGrown CrossFit - Level 1 Group Class
A: Overhead Squat
Every 3min, for 18min (6 sets):
2-4 Overhead Squat (95-90% 1RM)
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min of:
10 Pull-Ups
10 Alt One-Arm DB Snatches (R+55/35, Rx 45/25)
10 Box Jump Overs (R+24/20″, Rx20/16")
30Jan
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
R+
25 Box Jumps 24/20"
50 Ring Rows
75 Abmat Sit ups
100 DU
2.5 K Run
100 DU
75 Abmat Sit ups
50 Ring Rows
25 Box Jumps
Rx
10 Box Jumps 20/16"
25 Ring Rows
50 Abmat Sit ups
200 Singles
1Mile Run
200 Singles
50 Abmat Sit ups
25 Ring Rows
10 Box Jumps
SCALED
5 Box Jumps 16/12"
15 Ring Rows
25 Abmat Sit ups
100 Singles
1000m Run
100 Singles
25 Abmat Sit ups
15 Ring Rows
5 Box Jumps
29Jan
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
2min each station SKILL WORK for 18mins total:
1) Max Muscle-Ups
(OR 3 Ring Rows + 3 Low Ring Muscle Up Progression w/ dip if possible)
2) Handstand Walking
(Or Handstand Wall Runs if you don’t have handstand walks yet)
3) 60sec L-Sit Hold accumulated time b/t boxes
B: Metcon (5 Rounds for reps)
Against a 2min running clock, complete AMRAP of:
3 Shoulder to Overhead (R+135/95, Rx 115/75)
6 Front Rack Alt Forward Lunges
9 Hang Power Cleans
MAX Burpees
Rest 2min b/t sets, and complete a total of 5 Rounds.
28Jan
HomeGrown CrossFit - Level 1 Group Class
A: Bulgarian Split Squat
Lunge with back foot on 12'' box
4 Rounds
6-8 DB Bulgarian Split Squat (each leg)
60 Plank Hold on Rings (Externally rotate hands)
Rest 1min
B: Metcon (Time)
5 Rounds
5 DB Complex* (R+55/35, Rx 45/25)
10 Toes to Bar
*One rep of the DB Complex =
Start from the plank with DB in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
DB Power Clean
Front Squat x 2 reps
Push Press x 2 reps
27Jan
HomeGrown CrossFit - Level 1 Group Class
A: Deadlift
Take 15min and build to a heavy, but not necessarily 3-RM Deadlift (~90% 1RM)
B: Metcon (Time)
In teams of two, alternate rounds and complete 7 rounds each person of:
5 Deadlift*
5 R+ C2B Pull-Ups, 5 Rx pull ups
*Load with approximately 65-70% of today’s heavy triple from part A.